HLTH-Chapter 11 Notes

HLTH-Chapter 11 Notes - Chapter 11Personal Fitness...

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Chapter 11- Personal Fitness: Improving Health Through Exercise 2/12/07 Why should we? Americans who live sedentary lives has been linked to dramatic increases in the incidence of obesity, diabetes, and other chronic diseases Over 110 million Americans are overweight/obese 50 million have high blood pressure 8 million have type 2 diabetes What is physical fitness? Physical activity : any bodily movement that is produced by the contraction of skeletal muscles and that substantially increases energy expenditure -has tremendous health promoting and disease preventing benefits Exercise training : planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness Physical fitness : the ability to perform regular moderate to vigorous activity without excessive fatigue Components of physical fitness 1. cardio-respiratory fitness : ability to sustain moderate-intensity whole- body activity for extended time periods 2. flexibility : range of motion at joint or series of joints 3. muscular strength and endurance : maximum force applied with single muscle contraction; ability to perform repeated high-intensity muscle contractions 4. body composition : a composite of total body mass, fat mass, fat-free mass, and fat distribution Benefits of Regular Physical Activity improved cardio-respiratory fitness -Cardio-respiratory fitness : the ability of the heart, lungs, and blood vessels to supply oxygen to the skeletal muscles during sustained physical activity -reduced risk of heart disease -prevention of hypertension -improved blood lipid and lipoprotein profile reduced cancer risk improved bone mass -osteoporosis : a disease characterized by low bone mass and deterioration of bone tissue, which increase risk of fracture improved weight control improved health and life span -prevention of diabetes -longer life span -improved immunity to disease improved mental health and stress management ASCM and CDC recommend… 30 min x 5 moderate 20 min x 3 vigorous (jogging, running, weight training, tennis, climbing hills)
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